Shredded tofu tostadas with cilantro yogurt sauce - a healthy and high protein vegetarian taco recipe. The tofu and yogurt make these tostadas high in protein. The cilantro sauce also adds a summer flair. Yum.

For more amazing taco recipes try my or my crispy baked sweet potato black bean tacos or my zucchini feta tacos.
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Why you'll love this recipe
It is easy to make and ready in less than 30 minutes.
It is vegetarian and can be made vegan and gluten free.
The tofu and greek yogurt make this recipe high in protein.
It is perfect the perfect healthy vegetarian dinner.
Ingredients
- tofu
- soy sauce
- oil
- garlic
- jalapeno
- coriander
- cumin
- chili powder
- cilantro
- yogurt
- lime
- red onion
- taco or tostada shells
See the recipe card for full information on ingredients and quantities.
Substitutions
- cilantro - can be subbed with parsley or dill.
- yogurt - vegan or regular yogurt works here.
Step-by-Step Instructions

Cook tofu.

Blend together cilantro sauce.

Serve and enjoy!
Storage instructions
You can store the extra tostadas in the fridge for up to 2 days. I recommend storing filling + shells + toppings separately if possible.
Recipe Pro-Tips
I used corn taco shells to make the tostadas, I do not know if flour shells would work.
Recipe FAQS
Yes, you can use vegan cheese.
Tofu is high in protein and fiber. It is also full of vitamins and minerals like calcium, iron and b6.
This depends on the taco shell you choose to use. Corn tortillas are gluten free but flour are not.

Other taco recipes to try
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Shredded Tofu Tostadas with Cilantro Yogurt Sauce
Equipment
Ingredients
shredded tofu
- 1 block firm/extra firm tofu - shredded**
- 1 bell pepper - diced
- 1 clove garlic - minced
- ½ jalapeno - minced
- 1 tablespoon soy sauce or tamari use tamari for gluten free
- ½ teaspoon cumin
- ½ teaspoon coriander
- ½ teaspoon paprika
- ½ teaspoon chili powder
- 1 tablespoon oil
cilantro yogurt sauce
- ½ cup unsweetened greek or vegan yogurt
- ¼ cup cilantro
- 1 clove garlic
- 1-2 tablespoons water to thin, optional
- juice from 1 lime
- salt/pepper to taste
other ingredients
- 6-8 tostada shells or taco shells
- ¼ cup fresh chopped red onion optional
Instructions
- Heat oil in a skillet over medium heat. Add jalapeno and bell pepper. Cook for 5 minutes. Add all other other tofu ingredients, stir to combine and cook for 8-10 minutes until the tofu is browned.
- If you need to make tostada shells from taco shells, preheat oven to 425 degrees and add taco shells to a sheet pan lined with parchment paper. Brush each side with oil. Top with an oven safe cooling rack and bake for 8-10 minutes until crisp.
- While the tofu is cooking make your sauce by adding all sauce ingredients to a blender or food processor and blend until smooth.
- Assemble tostadas by topping shells with tofu and then drizzling over sauce. Top with red onion if using. Enjoy!
Lyn says
Your instructions refer to a bell pepper, but that is not listed in ingredients.
Kristi says
Good catch I just updated it!